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Latest News

What to Eat to Prepare for the Broad Street Run

Published: 04/30/2013

Wondering how to fuel your body properly before this weekend’s broad street run? Check out our dietitian Theresa Shank's suggestions on what to eat before the race to get the most out of your run.

Goals of Nutrition before Exercise

• Start your morning off by drinking at least 12 ounces of water to hydrate yourself• Consume carbohydrate rich snack or meal before exercise to top off muscle stores • In conjunction with these carbohydrate foods, you want to add in a little protein. A tablespoon of almond butter or a handful (about 8-10 almonds or walnuts) create a perfect pairing to keep you going. Soft (or hard) boiled eggs or yogurt are great additions as well. • The PORTION of your pre-workout snacks needs to be in conjunction with the level of physical activity that you are going to participate in. Since you are participating in a 10 mile run you will want to eat a full meal 2-3 hours before the run (mixture of simple carbohydrates and protein) and then a snack (30-60 grams of simple carbohydrate) 30 minutes to before the start of the race ( a small piece of fruit, sports drink, or gel pack). • The TIMING of your workout and pre fuel eating is important. Your goal is to make sure you have some carbohydrates and a little bit of protein in your system about 30-1 hour before your workout. When you are fueled up with the proper, slow-burning, energizing foods, you are more likely to show up AND be effective with your time.• Choose pre exercise meals that are low in fat and fiber to ensure optimal digestion• Sports drinks with 4% to 8% (Look at Daily Value %) carbohydrate provide a convenient vehicle for both maintaining hydration and consuming carbohydrate